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patrick_spapens's 4 Days Plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The patrick_spapens's 4 Days Plan routine by patrick_spapens is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
strength training while cutting, trying to maintain as much muscle as possible while being on a caloric deficit. all the major lifts like bench press military press, deadlift, squat, incline bench and Arnold press should be performed with HEAVY weights.
Routine detail
Day 1
Day 1 upper body (chest, back, arms)
Est. 119 min
8 exercises
Indoor Cycling
1 Set
straight seated cable fly
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Dip
4 Sets x 20 Reps
Barbell Curl
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Day 2 lower body (squat focus)
Est. 91 min
7 exercises
Walking
1 Set
Barbell Squat
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 20 Reps
Walking
1 Set
Day 3
Day 3 - Upper body (shoulder, back, arms)
Est. 100 min
8 exercises
Indoor Cycling
1 Set
Cable Lateral Raise
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
ez-bar skullcrushers
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Indoor Cycling
1 Set
Day 4
Day 4 Lower body (deadlift focus)
Est. 89 min
8 exercises
Step Machine
1 Set
Barbell Snatch Deadlift
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Step Machine
1 Set
